Afterburning effect
The easiest way to burn calories is through an intensive total body workout, in which all major muscle groups are used and trained. Strength training also produces a so-called afterburning effect. This is greater in strength training than in endurance training.
After training, the body remains in an increased metabolic state for quite some time. The stress level is increased and breathing, heart rate and the entire metabolism are still slightly above normal. The afterburner effect occurs in three phases.
1) The first phase lasts up to one hour after a strength training session. The body looks for remaining energy reserves that are needed for the recovery phase. In order to reduce heart rate, breathing and metabolism, additional calories are needed and burned.
2) In the second phase, which can last several hours, the focus is on muscle regeneration. In order to rebuild and regenerate the muscles a lot of proteins are needed. These proteins are produced by the body in a supply process, for which the body in turn requires energy.More calories are consumed.
3) Depending on the intensity of the training unit, the muscles remain under tension for a few days after the unit, which is noticeable as sore muscles. The energy requirement is still increased because the muscles still need to regenerate. Thus, days after a strength training session, calorie burning may still be increased.
In short, this means that although the body is at rest again, a higher amount of calories is still burned than when resting before a workout. This effect can still be actively supported by not eating for 45 minutes after a workout and only then continuing with a light, protein-rich diet. It is also known that it is not the amount of training but the intensity of training that is a decisive factor in determining how high the afterburning effect is. The more strenuous and intensive a strength training session is, the higher the afterburning effect and the more calories are burned. Strength training is therefore also best done in the morning, as the body then needs more calories throughout the day due to the afterburning effect.
